9 Natural Remedies for Insomnia That Work

Some people say that there are no natural remedies for insomnia that work. Well I am going to share with you 9 that do work. 

home remedies for insomnia

I will cover all of the facts and list all of the natural remedies for insomnia in today’s post.

An adult requires about seven hours of sleep, but that is not the case for most people.

  • Most people experience short-term insomnia, most of whom experience disruptive sleeping patterns that end up affecting their quality of life. 
  • Today, insomnia affects about 60 million people, and probably you are part of this number, and that's why you are checking out this article.
  • Nonetheless, we all agree that if there is a natural root for something, we should take it. 

The more natural measures you choose - the better general health and well-being.

If you have insomnia, this should be your ultimate guide.

Keep reading to find out some of the best natural remedies for insomnia.

1. Start Getting To Bed Early

Simple as it is, getting to bed early is one of the best remedies for insomnia

However, it would help if you made it a point by getting to bed like at least an hour earlier than usual.

Although you might feel the urge to stay up late, you need to give your body a chance to fight insomnia.

So, get to bed early enough.

2. Create and Stick To a Routine

According to sleep experts, this is the most significant way of fighting insomnia. 

Typically, our bodies crave for a routine and structure, hence the need to come up with a night routine that alerts your body you are about to sleep.

This routine might be a:

  1. warm bath
  2. writing a journal
  3. reading, listening to soothing music,

Just but to name a few. 

Note that the activity does not matter the critical factor is sticking to that routine.

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Be it tablets, phones, T.Vs, and more emit a blue light ray, which is quite disruptive to the brain

This blue light interrupts your circadian rhythm, preventing the release of melatonin from your brain.

According to researchers, melatonin helps in enhancing sleep quality and enables one to sleep quickly. 

  • Your brain interprets keeping off electronics at night, similar to basking. 
  • Try eliminating or minimize the use of electronics at night.
  • Using electronics during evening hours is a significant cause of insomnia you included. 

Avoid all electronics, reducing the use of electronics 1-2 hours before getting to bed.

3. Exercise

Exercise boosts general health and well-being. 

By exercising, you are more energetic, helps with weight loss, enhancing mood, and best of all-promotes better sleep

You don't have to exercise the whole day to experience better sleep.

Only 30 minutes a day, for 3 to 4 times weekly, are enough to help you put insomnia to bed and improve sleep quality.

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Early-morning exercises are quite helpful.

At this time, you are naturally engaging your brain that reciprocates in better sleep later in the evening.

Furthermore, you can add some vigorous exercises a few times a week, depending on your fitness and overall health.

Set some time aside on your daily schedule and practice with care to avoid injury.

4. Staying Warm (Basking)

Basking is similar to early-morning exercises.

  1. Basking compels you to wake up and communicates to your mind the time of the day
  2. The sun engages your body and stimulates the release of melatonin that will later be helpful during sleep hours. 

Typically, daylight communicates your body when it is time to wake up and time to rest.

5. Keep Your Room Dark

Remember when I highlighted keeping off electronics to avoid the blue light? 

You want to enhance this by keeping your room dark.

natural remedies for insomnia

Typically, you should switch off the light about an hour before bed.

Darkness communicates to your brain that it is time to take a rest, and ignites the body to secrete melatonin.

Your body cannot secrete melatonin when there is still a bright light in the room.

6. Reduce Your Caffeine Intake

We are all aware of the effects of caffeine-it is a stimulant.

However, most of us don't know that its' effect can last longer than we presume.

Its impact can be felt in like 10 to 20 minutes and last up to 3-6 hours.

The hidden effect of caffeine lies in the so-called 'half-life' effect that can extend up to hours later in your bloodstream.

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This fact explains why that coffee you regularly take during evening hours, 4-5 p.m., might be causing the sleeping difficulties you experience at 11 p.m.

Avoid or reduce your caffeine intake- let's say past 3 p.m.

Put aside that late-evening cup of coffee and result in taking herbal tea.

These include Chamomile Tea, Valerian Root, St. John's Wort, passion flower, and California poppy. 

Most of these beverages help you sleep faster.

Besides, they also fight mental conditions such as depression, stress, anxiety, and more that are closely related to insomnia.

7. Mindfulness Meditation

Mindfulness meditation requires that you sit quietly and breathe in and out slowly. 

You focus on your thoughts, sensations, feelings, and body.

This exercise has proved numerous benefits such as improved immunity, concentration, reducing stress, as well as promoting better sleep.

  • Depending on your daily commitments, you can meditate as often as you please. 
  • Typically, a 15-minute session every morning and evening is ideal
  • There are online guided sessions that can guide you through meditation. 

However, mediation can evoke strong emotions if you feel uncomfortable about it-discontinue.

8. Keep Your Room Cool

When you sleep, your body temperature falls.

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Keeping a cool environment can effectively encourage you to get asleep and improve your sleeping patterns. 

Try keeping your room at 60-72 degrees, for instance, by keeping your windows open. 

As you lie down, your sheets should feel cool.

9. Warm Shower

Again, this aims at signaling your body that you are about to get to bed.

Taking a warm shower naturally slows and relaxes your nervous system

Such will make you feel sleepy, thus reducing insomnia.

For more info check out our latest video: 

Natural Remedies For Insomnia - 9 Myths You Need To Know

In conclusion

This article highlights some of the best natural remedies for insomnia

At no cost can you put insomnia to bet with those guidelines.

Nonetheless, if insomnia symptoms persist for several weeks, seek medical assistance

Persistent insomnia will likely depict an underlying health issue such as diabetes, chronic pain, kidney disease, asthma, arthritis, just but to name a few.


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